Thursday, June 9, 2011

A Little Experiment

As you know if you've been reading my blog for awhile, I have been on Medifast for a little over a year. Before that, I did calorie counting. Anyway, the plan is fairly simple: eat 5 Medifast meals and one "Lean & Green" meal each day. Doesn't matter which Medifast meals I pick; it can be pancakes, oatmeal, brownies, pudding, shakes, soup, whatever. You just eat a Medifast meal every 2 or 3 hours and if you want, have an optional snack in there too (stuff like celery, pickles, sugar free Jello, nuts). The Lean & Green is pretty simple too; pick a Lean off the list (chicken, eggs, fish, lean beef, tofu, etc... the list tells how many ounces of each thing you can have) and 3 Greens off the list (salad, cukes, tomatoes, mushrooms, cauliflower, etc... each Green is either 1 cup (salads) or 1/2 cup (most other veggies) per serving and you get 3 servings). Then you pick the Healthy Fats you need (olive oil, salad dressing, etc) and you're done. No more than 3 condiments a day. That's it.

However, even with a simple plan, there is wiggle room for change. Some people just eat what the lists say and call it good, and that works. Some people actually log their calories and carbs online to make sure they stay within their guidelines (85-100g carbs). But the beauty of being on Medifast is the math is really done for you and you don't *have* to count anything.

But you can!

I have been thinking about how my food choices are affecting my weight loss. I seem to have a slower loss when I eat from the "meatless leans" list... stuff like low fat cheeses, ricotta, Morningstar Farms burgers, stuff like that. And there is a large range in the carb content of the allowed veggies, too. I have been eating a LOT of cheese lately for my Lean in the form of cauliflower pizzas, zucchini lasagna, and cauliflower mac & cheese, but I am going to try a little experiment this week. I'm going to switch to lower fat, lower sodium, non-dairy Leans such as chicken breast, canned tuna, salmon, lean ground beef, lean pork, and Egg Beaters. I am also going to eat more salads and lower carb vegetable options for my Greens. I have a lot of broccoli which is higher carb than lettuce, so I will be eating some of that too, but for the most part my dinner is going to be lower carb, lower sodium, lower fat. I am just curious to see if that gives me a better weight loss for the week. I am kind of excited to get back down to my old low (175) so I am very motivated to get it done.

I think anyone can benefit from eating more fresh, local produce in the summer and enjoying simple meals like salads. Try slicing up 5 ounces of lean steak over 2 cups of mixed greens and a half cup of your favorite veggies like tomatoes, cucumbers, peppers. Or try sliced cold eggs, cubed chicken breast, or even browned ground turkey on a big, fresh salad! Great stuff.

What's your favorite summertime dinner?


*FTC-required disclosure: Medifast provided me with its products for my personal use for free. I am not paid or compensated in any other way for mentioning their products. Medifast states an "average weight loss of up to 2 to 5 pounds a week."*

13 comments:

Anonymous said...

Some people don't like the texture, but I've just discovered Shirataki Tofu spaghetti noodles. I can find them at my local Whole Foods store, not sure if you have one in your area but you can also find them at asian grocery stores and online. There are just 40 calories for an entire bag, low carb, low fat and no gluten (I originally got them because I am gluten free and was experimenting.) Rinse well (they STINK for some reason but after you've cooked them, they dont), cook 5-6 minutes in a skillet with olive oil (or Pam Olive oil spray to keep the fat content down), a little garlic salt, veggies and a protein and it's such a filling meal. You might want to try them if you already haven't, Lyn! You've given me so many good recipe ideas I just wanted to share with you for once! --Julie, Phx AZ

Anonymous said...

I love to grill chicken breast that I marinate (balsamic/ soy/ fresh garlic/ ginger and black pepper) and then slice it over a huge bed of romaine/ spinich/ red cabbage/ carrot/ tomato tossed with a balsamic and olive oil.

Kendra Ogroske said...

That is a great idea! The more we eat from the "leanest" lean and the "lower carbohydrate" greens should produce a greater weight loss. You can do this! I know you have before and I've used many of your recipes. I need to get there myself a little bit more (about 30 lbs or so) and it's totally doable if we stay on plan and exercise too!

Debbie said...

My favorite summer dish is Oriental Chicken Salad. I love this and it is really lite. Enjoyed your post today..

Anonymous said...

I often hardly count the carbs in my veggies if they're green (excluding peas). I would have never considered broccoli a higher carb vegetable....am I out of touch here?

Anonymous said...

Cheese tends to never be very good for weight loss, I've found, unless you can keep your servings very small.

Lyn said...

Anonymous~

Broccoli is in the higher carb category of the vegetables allowed on Medifast. The highest carb veggies, such as corn, peas, yams, and potatoes, are not allowed on Medifast at all.

Princess Dieter said...

I do best when I keep to the 80 to 110 range, and the lower the better. But I segued to completely fresh food. I try to avoid processed stuff.

I think you'll see results from cutting back cheese for one reason, even without thinking of others, like casein sensitivity: less salt. Cheese is salty. When we cook meats or fish, we don't tend to add a lot of salt. Well, I don't. :) And if we do stuff "Italian style", the sauce has salt, too.

I love Italian and Mexican, but the salty salsas and sauces and cheeses can set me to bloating. )

Happy experimenting!

Princess Dieter said...

And I don't see corn as a veggie. I see it as a grain (the seed of a cereal grass). :) I keep telling hubby he cannot count it as a veggie. He's gotta count it as a grain/starch.

Anonymous said...

You are on the right track with limiting the dairy. My trainer set to cut out the cheeses even lowfat ones, certain types of lowfat yogurt (sugar) ... it SO has helped speed up my weight loss. I very rarely have cheeses or heavy dairy products. I eat veggies/salads/lean meats and fish/brown rice/sweet potatoes/fruit/3x a week Greek Yogurt with fruit in it ... sums it up and staying away from the wheat thins and I'm limiting my cereal even though its healthy (Kashi Oat) Good luck to you ... you will be in your 170's before you know it. Tracy

lisa~sunshine said...

Just wondering how Workout Wednesday went? you didn't say in your post..

The experiment sounds great and i'm so happy your back on plan.. I too also have those feel FAT days.. I think everyone does..

Diandra said...

Last year I had a project called "salad week", where the BF and I tried a new fancy salad every day. I really love salads. Hopefully, that stupid EHEC epidemic will be over soon, so I can return to munching my veggies...

Debbie said...

Sounds like a great experiment. I look forward to hearing your results. I like to fix a big salad for supper. Lately I've been grilling a half boneless skinless chicken breast and slicing part of that on top, yum!